Urban Yoga Foundation Back to School Wellness Recipes!
Maple Mustard Sweet Potato Salad
serves 4
3 sweet potatoes, peeled & cubed
2 red bell peppers, chopped
dressing:
3 tbsp stone ground mustard
3 tbsp maple syrup
2 tsp apple cider vinegar
2 tbsp shallot, minced
1 tsp cinnamon
1/4 tsp cayenne pepper
juice from half a lemon
3 tbsp olive oil
1 tsp sea salt
fresh black pepper
¼ cup shallot, diced
¼ cup dried cherries, unsweetened
Heat oven to 350°. Place sweet potatoes and peppers in a large bowl. Drizzle about 3 tablespoons of olive oil onto the veggies, and toss to coat. Spread the vegetables onto a baking sheet, and roast until tender & browned, about 30 minutes. While potatoes are roasting, make the dressing.
In a small bowl, combine dressing ingredients, mustard to lemon, and stir. Slowly pour in the olive oil, whisking steadily to emulsify.
When the potatoes have finished roasting (test doneness by poking with a fork), place them into a large mixing bowl. Season with salt and pepper, then toss with the dressing, shallots and dried cherries. Allow the salad to cool completely or serve immediately. Make this dish ahead for extra marination.
Hummus (with variations: Sweet Potato & Beet)
makes 6 cups
2 cans chickpeas
4 tbsp tahini
1 clove garlic, minced
1 tbsp miso
1 tsp cumin
½ tsp smoked paprika
½ tsp black pepper
drizzle of olive oil
*for sweet potato hummus, add 1 baked or steamed sweet potato.
*for beet hummus, add 1 baked or steamed beet.
Place all ingredients in a food processor, and blend until smooth. Add a little bit of water, a tablespoon at a time, to thin if necessary.
Spring Rolls
makes about 20 wraps
package of small rice paper wraps
1 Granny Smith apple, matchstick slices
2 red bell peppers, sliced thinly
4 cups basil leaves
2 packages of tempeh, quartered width-wise, then sliced in half
tempeh marinade ingredients:
½ cup balsamic vinegar
¼ cup soy sauce
3 tbsp maple syrup
2 tbsp olive oil
2 tbsp minced garlic
2 tbsp minced ginger
1 tbsp ground chipotle pepper
Make tempeh marinade by stirring together all of the ingredients. Place the tempeh in a flat baking dish, and cover with the marinade. Marinate for at least 1 hour.
Cook tempeh in a frying pan, until brown on each side (about 2 minutes per side). Allow to cool, then slice in thin strips. Dip back into the marinade to soak up more flavor if necessary.
To make spring rolls:
Wet a spring roll wrap with water from the faucet, then place on a flat surface (cutting board or plate) to soften (about 2 minutes). When soft, place a couple of slices of apple, red pepper and tempeh onto the middle of the wrap; followed by a couple of basil leaves. Fold over one edge, and roll into a thin wrap. Repeat with the remaining ingredients.
Jerk Tempeh (recipe from The Inspired Vegan by Bryant Terry. A great cookbook!)
serves 4-6
2 packages of tempeh
1 cup onion
3 green onions
3 garlic cloves
1 habanero chili
1 tsp ginger
3 tbsp lime juice
1 tbsp apple cider vinegar
6 tbsp shoyu
¼ cup olive oil
2 tsp agave
1 tsp ground allspice
pinch of nutmeg
1 tbsp fresh thyme
pinch of cayenne
1 tbsp black pepper
1 ½ cups plus 2 tbsp veggie stock
Heat oven to 350°. blend all ingredients except tempeh. Bring to a boil then pour over tempeh in a baking dish. Cover with foil and bake for an hour (turn halfway through). Remove foil, and bake additional 10 minutes.
Raw Peach Cobbler
serves 4
4 ripe peaches, sliced 1/4 inch thick
2 tsp maple syrup (optional, if your peaches aren't as sweet as you'd like)
2 tbsp fresh squeezed orange juice
1 1/2 cup almonds or pecans
1/2 cup Medjool dates, pitted and chopped
1 tbsp fresh ginger
dash of cinnamon
pinch of sea salt
In a large bowl add maple syrup, orange juice and the seeds from half of the vanilla bean (or extract) to the sliced peaches. Toss well to coat.
In food processor, pulse pecans, dates, ginger, cinnamon and salt until a hearty nut crumble is left. Add this crumble to the sliced peaches, toss lightly, then spoon into a pie dish to serve.
serves 4
3 sweet potatoes, peeled & cubed
2 red bell peppers, chopped
dressing:
3 tbsp stone ground mustard
3 tbsp maple syrup
2 tsp apple cider vinegar
2 tbsp shallot, minced
1 tsp cinnamon
1/4 tsp cayenne pepper
juice from half a lemon
3 tbsp olive oil
1 tsp sea salt
fresh black pepper
¼ cup shallot, diced
¼ cup dried cherries, unsweetened
Heat oven to 350°. Place sweet potatoes and peppers in a large bowl. Drizzle about 3 tablespoons of olive oil onto the veggies, and toss to coat. Spread the vegetables onto a baking sheet, and roast until tender & browned, about 30 minutes. While potatoes are roasting, make the dressing.
In a small bowl, combine dressing ingredients, mustard to lemon, and stir. Slowly pour in the olive oil, whisking steadily to emulsify.
When the potatoes have finished roasting (test doneness by poking with a fork), place them into a large mixing bowl. Season with salt and pepper, then toss with the dressing, shallots and dried cherries. Allow the salad to cool completely or serve immediately. Make this dish ahead for extra marination.
Hummus (with variations: Sweet Potato & Beet)
makes 6 cups
2 cans chickpeas
4 tbsp tahini
1 clove garlic, minced
1 tbsp miso
1 tsp cumin
½ tsp smoked paprika
½ tsp black pepper
drizzle of olive oil
*for sweet potato hummus, add 1 baked or steamed sweet potato.
*for beet hummus, add 1 baked or steamed beet.
Place all ingredients in a food processor, and blend until smooth. Add a little bit of water, a tablespoon at a time, to thin if necessary.
Spring Rolls
makes about 20 wraps
package of small rice paper wraps
1 Granny Smith apple, matchstick slices
2 red bell peppers, sliced thinly
4 cups basil leaves
2 packages of tempeh, quartered width-wise, then sliced in half
tempeh marinade ingredients:
½ cup balsamic vinegar
¼ cup soy sauce
3 tbsp maple syrup
2 tbsp olive oil
2 tbsp minced garlic
2 tbsp minced ginger
1 tbsp ground chipotle pepper
Make tempeh marinade by stirring together all of the ingredients. Place the tempeh in a flat baking dish, and cover with the marinade. Marinate for at least 1 hour.
Cook tempeh in a frying pan, until brown on each side (about 2 minutes per side). Allow to cool, then slice in thin strips. Dip back into the marinade to soak up more flavor if necessary.
To make spring rolls:
Wet a spring roll wrap with water from the faucet, then place on a flat surface (cutting board or plate) to soften (about 2 minutes). When soft, place a couple of slices of apple, red pepper and tempeh onto the middle of the wrap; followed by a couple of basil leaves. Fold over one edge, and roll into a thin wrap. Repeat with the remaining ingredients.
Jerk Tempeh (recipe from The Inspired Vegan by Bryant Terry. A great cookbook!)
serves 4-6
2 packages of tempeh
1 cup onion
3 green onions
3 garlic cloves
1 habanero chili
1 tsp ginger
3 tbsp lime juice
1 tbsp apple cider vinegar
6 tbsp shoyu
¼ cup olive oil
2 tsp agave
1 tsp ground allspice
pinch of nutmeg
1 tbsp fresh thyme
pinch of cayenne
1 tbsp black pepper
1 ½ cups plus 2 tbsp veggie stock
Heat oven to 350°. blend all ingredients except tempeh. Bring to a boil then pour over tempeh in a baking dish. Cover with foil and bake for an hour (turn halfway through). Remove foil, and bake additional 10 minutes.
Raw Peach Cobbler
serves 4
4 ripe peaches, sliced 1/4 inch thick
2 tsp maple syrup (optional, if your peaches aren't as sweet as you'd like)
2 tbsp fresh squeezed orange juice
1 1/2 cup almonds or pecans
1/2 cup Medjool dates, pitted and chopped
1 tbsp fresh ginger
dash of cinnamon
pinch of sea salt
In a large bowl add maple syrup, orange juice and the seeds from half of the vanilla bean (or extract) to the sliced peaches. Toss well to coat.
In food processor, pulse pecans, dates, ginger, cinnamon and salt until a hearty nut crumble is left. Add this crumble to the sliced peaches, toss lightly, then spoon into a pie dish to serve.
